Nutrition

Healthy Meals on a Budget

April 29, 2020

5 Healthy Meals on a Budget

In the current climate, reducing food spend is a priority and whilst shopping organically is likely out of the question (I rarely buy organic foods anyway!), it really is possible to eat a healthy diet whilst on a budget. I have compiled a list of my top 5 healthy meals on a budget to help you stay healthy whilst being stuck at home.

Incorporating healthy meals regularly is one of the best ways to stay healthy – along with hydration, good quality sleep, reducing stress and incorporating some movement/exercise when possible.

Ingredients such as rice, legumes (lentils, chickpeas, kidney beans etc.), vegetables and herbs/spices are full of health benefits as well as being cost effective food choices!

All of the recipes I have listed below are high in fibre. High fibre foods are really one of the key fundamentals to good health and are beneficial to regulate bowel movements (reducing constipation) and eliminating toxins, reducing LDL cholesterol and also helps you to stay feeling fuller for longer, which makes high fibre foods a useful weight management tool as they are typically low in calories too.

Rice, lentils, beans etc. are also amazing sources of magnesium and B vitamins. Magnesium is essential to support the nervous system and is important for sleep and stress as well as B vitamins being essential to convert the food we eat into energy – so ultimately eating healthy and on a budget has the benefit of including plenty of nutrient-dense ingredients.

5 Healthy Meals on a Budget

Here are my top 5 recipe picks for healthy meals on a budget with something for everyone whether you are a carnivore, vegetarian or vegan.

 

Adding lentils and black beans really increases the fibre in this recipe and it tastes great served with rice, roasted or steamed vegetables or in lettuce cups.

Black Bean Chilli

This recipe is really versatile and I’ve added some tofu to my Sesame Soy Rice recipe. Fry the tofu to make it nice and crispy in a drizzle of sesame oil before adding the rest of the ingredients. Tofu is a perfect low-cost ingredient and has a long fridge life too!

Tofu Sesame Soy Rice

Make your own curry paste from scratch and boost your intake of fibre, magnesium and vitamin C whilst you’re at it. This tastes great served with rice, roasted or steamed vegetables or Garlic & Chilli Potatoes.

Chicken and Cauliflower Curry

Lentils are one of the ultimates health foods and a perfect source of protein and fibre making for a meal that will keep you feeling fuller for longer. Serve with brown rice, steamed veggies or my Curry Buckwheat Chapatis!

Lentil Dahl

These can be made with tuna or chickpeas (or both!) and are a really good source of vitamins A, C and E, nutrients that are also rich in antioxidants, supporting immune and skin health. Serve with salad, rice or veggies.

Brown Rice & Sweet Potato Patties

Don’t forget to tag me in your photos! @amysavagenutrition

 

Amy Savage is a qualified Nutritionist with a Bachelor of Health Science in Nutritional & Dietetic Medicine and is available for consultations online and in Sydney CBD. Email amy@amysavagenutrition.com for further details. 

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